Comparing Nutrients in 100 grams Blanched Almonds VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	20.3% 590kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.9g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.28mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Prepared instant Long-grain White Rice, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 100 grams of Blanched Almonds have 2.5 times more Vitamin B1, 88.9 times more Vitamin B2, 2 times more Vitamin B3, 5.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2375 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 100 g of Prepared instant Long-grain White Rice, enriched contain 1.4 times more Vitamin B9 than Blanched Almonds.
• 100 grams of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 100 grams of Blanched Almonds have 29.5 times more Calcium, 27.8 times more Copper, 1.9 times more Iron, 53.6 times more Magnesium, 5.3 times more Manganese, 13 times more Phosphorus, 73.2 times more Potassium and 6.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 100 g of Prepared instant Long-grain White Rice, enriched contain 1.5 times more Selenium than Blanched Almonds.
• 100 grams of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 4.8 times more Energy, 105 times more Fat, 232.5 times more Saturated Fat, 727.4 times more Omega 6, more Sugars, 16.5 times more Fiber and 9.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 100 g of Prepared instant Long-grain White Rice, enriched contain 1.4 times more Carbohydrate than Blanched Almonds.
• 100 grams of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in 100 grams.